Marathon Kudzidzisa uye Kumhanya Mazano kune Vatangi

by Christine Luff

Gadzirira Kugadzirira Marathon Yako Yokutanga

Kutamba marathon ndiyo chinangwa chinoshamisa chemhanyi, asi kurovedza marathon uye nhangemutange pachako hazvisi chinhu chingaitwa zvishoma. Kunyange zvazvo ini ndichifunga kuti munhu wese ane hutano uyo anoda kuzvipira anogona kuzadzisa marathon, ini hazvikurudziri kuti vanomhanya vanomhanya kusvika mumarathon kure (26.2 miles kana 42K). Kana usina kumbobvira wakadzidzira chero chero rudzi rwekutsungirira, unofanirwa kushanda pakuvaka mileage yako yepamusoro kwemwedzi mitanhatu usati watanga kufunga nezvekudzidzira marathon .

Kana uchinge watanga tsika inogara ichishanda uye iri kumhanya mazuva 3-4 pavhiki, pfungwa yakanaka yekuita kuti tsoka dzako dziwedzere nekukwikwidzana kwemakwikwi emakwikwi emakwikwi, semakiromita 5K (3.1 makiromita) kana 10K (6.2 miles) Vakawanda Vanomhanya vanomhanya kumhanya kwehafu ye marathon vasati vatora marathon yakazara. Kuwana rumwe ruzivo rwemakwikwi kwakanaka kugadzirira marathon yako uye kuchaita kuti ufare kuti utange kudzidziswa kwako.

Tsvaga Marathon

Kana uchinge wava nemwedzi mitanhatu yekumhanya (gore rinotova nani) uye mashoma mashomanana pasi pebhanhire rako, unogona kutanga kufunga pamusoro pe marathon ipi iwe unoda kudzidzisa. Kune zvakawanda ma marathons angasarudza kubva. Iwe unofanirwa kusarudza kana iwe uchida kukwanisa marathon makuru kana maduku, uye kana iwe uchida kufamba kune imwe guta (zvichida kunyange kune imwe nyika kunzvimbo) kana kugara pedyo neimba. Tsvaga kuburikidza nekunyoresa nekuongororwa kwemarathons paMarathonGuide.com kuti uwane dzimwe pfungwa dzekuti iwe ungada kushanda.

Kana uri kutsvaga marathon eUnited States, tarisa mazita aya:

Nzira Yokutanga Nayo Nokurovedza

Usati watanga nekudzidzira marathon, heino dzimwe nzira dzaunofanira kugadzirira:

Kuongororwa kwechiremba: Kunyange kana wakatove wakashanda, tarisa nachiremba wako uye mumurege azive zvirongwa zvako zvekudzidzisa uye kumhanya marathon.

Kumhanya shangu, nguo, uye gear: Nepo iwe haufaniri kutenga mhando dzakawanda dzemotokari dzinodhura, kushambadzira shangu dzakanaka ndiko kukohwa kwakakosha. Kuwana shangu dzinoshandiswa dzakakodzerwa nemutambo wako, rutsoka rwechikwata, nehuwandu hwechiitiko huchakubatsira iwe kumhanya zvakanaka uye kusakuvara-kusina. Kuwana bhidhiyo yakakodzera yakakosha kunokosha zvakare kuti vakadzi varambe vakasununguka pavanenge vachishanda. Kupfeka zvipfeko zvinoshandiswa zvemashizha ekugadzira (kwete kamba) iyo inobvisa jira yako ichakubatsira kuti uome uye ugare wakasununguka. Iwe unoda zvakare bhodhoro rakanaka remvura kana girt hydration kune hydrate munguva yekumhanya.

Mamiriro ekunze: Muchave muchirovedza kuburikidza nemwaka yakasiyana nemhando dzemamiriro ekunze. Tora nguva yekutsvakurudza izvo zvinobatanidzwa nekushanda mumamiriro ekupisa, kutonhora, kana kunaya
Mazano Okumhanya Mukutsva Kwemhepo
Mazano Okumhanya muCold
Mazano Okumhanya Mumvura

Marathon Kudzidzisa Mahedheni

Kana uchinge wakagadzira dhigirii rinosvika makiromita gumi nemashanu pavhiki, unogona kutanga neChinotanga Marathon Training Training . Iyi purogiramu inofanirwa kune vatambi vatsva vane chinangwa chokungopedzisa marathon.

Kana iwe uchida kushandisa shanho / kufamba nzira yekudzidzisa nekuzadzisa marathon yako, shandisa iyi Run Run / Walk Marathon Training Schedule .

Kwete kutanga? Kana iwe ukawana zvirongwa zvekudzidzira marathon kuti zvive nyore kwazvo kune unhu hwako, tarisa mamwe marathon ekudzidzisa maitiro. Yasso 800s inozivikanwa nevakawanda pakati pevatambi vari kuedza kuwana chimwe chinangwa chemarathon.

Nutrition uye Hydration

Kana iwe uchitodya kudya kwakanaka, haufaniri kuchinja zvakawanda paunotanga kurovedza marathon. Zvinokurudzirwa kumhanyi anomhanya hazvisi izvo zvakasiyana nemirairo yehutano kune vasiri vatimi.

Maitiro akawanda ekurovedza anoshamisika kana zvakakosha kutora zvinowedzera kana mavhithamini panguva yekudzidziswa, asi zviri nani kuwana michero yako kubva pane zvekudya zvakakwana panzvimbo yekuwedzera. Iwe unogona kutaura nechiremba wako kuti uone kana iwe uine kukanganisa kunogona kuwedzera kuwedzera.

Pre-run run eating: Zvakakosha kuve nechokwadi kuti iwe wakanyatsogadziriswa nekuda kwako kumhanya kuti uwane zvakanyanya kubva kwavari. Edza kudya chisviniro kana kudya kwemaawa anenge 250-300 makoriki anenge 1 1/2 kusvika 2 maawa usati watanga kushanda. Kudya nguva isati yatanga kumhanya kunogona kutungamirira kukupwanya, uye kumhanya pane chisina chinhu chinogona kuita kuti iwe urege simba.

Sarudza chimwe chinhu chakakwirira mumakhahydrates uye chakasara mumafuta, fiber, uye mapuroteni. Mimwe mienzaniso yebasa rinotanga kushanda rinosanganisira: a bagel ane peanut butter; bhananisi uye simba; kana ndiro yechando inotakura nekombe yemukaka. Iva neupfumi, hwakakora kwazvo, kana yakakwirira-fiber, sezvo inogona kukonzera kugadzika kwepamuviri. Onawo: Zvakanakisisa uye Zvakaipa Kupfuura Zvokudya Zvokudya

Kudarika-run-kudya: Mushure mokumhanya, kunyanya kwenguva yakareba, unoda kuzadza simba nekukurumidza sezvinobvira. Zvidzidzo zvakaratidza kuti misumbu inonyanya kugamuchira kuvaka glycogen (yakachengetwa glucose) zvivako mukati memaminitsi makumi matatu ekutanga mushure mokuvhiya. Kana ukadya mushure mekunge uchitanga, iwe unogona kuderedza kusuruvara kwemisumbu uye kuora mwoyo.

Iwe unoda kudya zvakanyanya carbs, asi usakanganwa mapuroteni. Murairo wakanaka wechigunwe chekudya shure kwekugadzirisa chiyero che 1 gramu yeprotheni kusvika ku 3 gramu e carbs. Zvokudya zvinovaka muviri, zvakadai sePower bars kana Luna bars, ndiyo nzira dzakanaka. Mimwe mienzaniso ingadai iri bagel ne peanut butter kana s smoothie yakaitwa nezvibereko uye yogurt.

Nguva yakareba yekudya zvinovaka muviri: Nguva yakareba inoshandisa zvokudya zvavo zvinokosha uye hydration zvinoda , saka iva nechokwadi chokuti wakagadzirira kupinda mukati mako. Semuenzaniso, iwe uchada kuve nechokwadi kuti iwe unonwa zvinwiwa zvemitambo kutora sodium yakarasikirwa kuburikidza nekutuka mukati memhanya kwenguva refu kupfuura maminitsi 90.

Iwe uchazofanirawo kupedza makiraira munguva yako refu kwenguva refu uye marathon kubva iwe uchange uri kupisa kuburikidza nekuchengetedza kwako glycogen. Murairo wekutanga wegunwe ndewokuti iwe unofanirwa kunge uri kutora anenge zana makoriyori mushure meawa yekushanda uyezve imwe zana makoriro mushure memaminitsi 40-45 mushure mazvo. Iwe unogona kuwedzera zvakawanda zvichienderana nehukuru hwako uye nekukurumidza, saka ita nechokwadi kuti unoronga kutakura zvimwe zvekudya kana gels. Kana iwe uchinzwa uine nzara kana uchinge wakaderera pane simba, unogona zvechokwadi kudya "off-schedule".

Marathon Kudzidzisa Matambudziko

Kurovedza marathon hakurevi simba romuviri uye repfungwa chete, asi kuzvitsaurira kunoshamisa, kunyanya pakubata nezvinetso zvinotevera:

Runomhanya kwenguva refu: Basa rako rinonyanya kukosha rinopera vhiki imwe neimwe ndeyenguva yakareba, iyo yaungangodaro inomhanya paMugovera kana Svondo. Iwe zvishoma nezvishoma uchawedzera mararamiro ako kwenguva yakareba vhiki imwe neimwe, kazhinji isingaiti kupfuura imwe chete kana maviri maira pavhiki, kuti uone kuti iwe uri mumuviri uye mupfungwa wakagadzirira kure uye udzivise njodzi yekukuvadzwa. Kune vakawanda vanomhanya, mhepo yavo yakareba zvikuru ichava makiromita makumi maviri . Kumhanya kwenguva refu kunogona kuva dambudziko rakaoma mupfungwa uye mumuviri, asi apa pane dzimwe mazano ekushanda mberi kuti akubatsire kuti uwedzere kure.

Zvinangwa zvekushanda kwako ndezvekuvaka kutsungirira kwako, tanga kushandisa nguva yakawanda pamakumbo ako, dzidzisa muviri wako kupisa mafuta sehuni uye kuvaka simba remuviri nepfungwa mukugadzirira marathon. Tevera mazano aya akareba kwenguva refu kuti ubatsire kuita kuti zvive nyore uye zvinyatsogadzikana uye kuti uwane zvakanakisisa kubva pane yako nguva refu.

Kukuvadza & Kurwara: Kukuvara kwakanyanya kunogona kudzivirirwa nokupfeka shangu dzakakodzera, kutarisa mushure-kutasva , uye kusaita zvakanyanya nguva pfupi . Zvisinei, pasinei nekuedza kwako kukudzivirira kukuvadza, unogona kutarisana nezvimwe zvinowanzokuvadza zvinokuvadza. Nhau dzakanaka ndeyokuti vazhinji vanokuvadzwa zvinokuvadza vanopindura zvakanaka kuzvibata .

Kuramba Uchikurudzirwa: Kudzidzisa Marathon inzira yakareba, uye dzimwe nguva chido chako chekubuda kunze uye chinomhanya chinogona kushaikwa. Tevera mazano aya anokurudzira anokubatsira kuti ugare uchienda.

Kugadzirira Kwepfungwa: Chinhu chimwe chaunogona kunge uchinzwa kubva kune veteran marathon vanomhanya ndechokuti zvakanyanya zvemujaho ndezvepfungwa. Hungu, pfungwa dzepfungwa dzekumhanya 26.2 makiromita zvinogona kunge zvakaoma sechimiro chakaoma. Shandisa aya mazano ekugadzirira kwepfungwa kuti akubatsire kuwana mairi 26.2 makiromita. Kana uri kutarisana nehutano husati hwasvika, funga zvimwe zvemazano aya ekutarisana nevasati vemajitter .

Marathon Tapering

Nguva yekufambisa chikamu chakakosha chekudzidzisa kwako marathon. Mumavhiki mashoma ekupedzisira ekudzidzira kwako, zvakakosha kuti iwe uwedzere, kana kudzosera mileage yako, kupa muviri wako nepfungwa mukana wokuzorora, kugadzirisa uye kugadzirira marathon yako. Tevedzera izvi zvinyorwa zvese zvekutengesa kwemavhiki maviri musati marathon yako.

Marathon Zuva Kugadzirira

Mazuva anotungamirira zuva remarathon anogona kuva nekuzvidya mwoyo. Kana marathon yako ari kunze kweguta, zvakakosha kutanga kutakura mapurisa, saka unova nechokwadi kuti usakanganwa chero chinhu. Tevedzera iyi marathon pakutevedza rondedzero yekutungamira kune zvose zvaunoda. Kuvhara mangwanani uye kutanga kutora zvose zvakagadzirirwa kunobatsira kuderedza zvimwe zvekuzvidya mwoyo kwako.

Vakawanda vanomhanya mumhanyi vanonetseka kurara usiku huno husati hwasvika. Edza kusaisa pfungwa dzako pamusoro payo - chero bedzi iwe uchiwana kurara kwakanaka muvhiki inotungamirira kusvika marathon yako, uye kunyanya usiku huviri musati waro, iwe uchazorora zvakanaka pamusara. Kana iwe usati wambosvika pabonde, usara pamubhedha uye uzvisunge iwe kuti zvinyatsozorodza muviri wako. Iwe haufaniri kumhanya zuva risati rasvika marathon yako, kunyange vamwe vamhanyi vachiita kuita zvishoma, zvishoma nyore kwemaminitsi makumi maviri, kuti ugare wakasununguka. Iwe unofanirwa kupumha uye kuramba uri kure netsoka dzako sezvinogona. Zuva risati rasvika marathon haisiwo nguva yekuedza chero kudya kupi zvitsva. Gara kune zvaunofunga-uye-zvechokwadi zvisati zvaitika kare, kuti urege kuva nechishamiso pamusi we marathon. Mambakwedza marathon anogona kunyanya kushungurudzika.

Iva nechokwadi chokuti uzvipe nguva yakawanda yekuenda pakutanga, saka une nguva yekushandisa imba yekugezera, chengeta bhagi rako, uye shandisa michina yako zvakanaka. Zvimwe: Chii Chingaita Mambakwedza Yako Marathon Iva nechokwadi chokuti unowana shamwari dzako nemhuri yako muchikwata kuti akupe rubatsiro rwakanaka mu marathon. Vapei kopi yemakadhi emakwikwi emakwikwi uye vaudze kuti iwe unofanirwa kufamba zvakadini, saka vanozoziva kuti vangatarisira kukuonai. Itaiwo mazano aya emarathon ekucherechedza uye mazano ekukurudzira zviratidzo zvemarathon navo.

Racing Strategies

Kuramba marathon ndeyekuoma kwepfungwa nokuti inoda kuti iwe ushe nepfungwa dzepfungwa uye kuita sarudzo, dzakasarudzwa kuburikidza nehutambo. Chimwe chezvikanganiso zvakakosha kutanga-nguva marathoners ndeyekuti vanotanga kukwikwidza nokukurumidza. Iwe uchanzwa wakanaka munguva iyoyo mazana mashoma makiromita, saka uri kuedza kukurumidza kufamba. Asi iwe ucharipa iyo mumamera apfuura. Heano mazano pamusoro pekudzivisa kutanga nekukurumidza uye mamwe mazano ekudzivisa kupfura rusvingo , pamwe chete nemamwe mapikisa ekukanganiswa kuti urege.

Marathon Kubva

Kurwisana kwako kunotanga kupora kunotanga wechipiri iwe unoyambuka mutambo iwoyo. Zvaunozvitarisira iwe mumaawa anotevera mushure mhangemutange unogona kuona kuti iwe uchakurumidza kudzoka sei. Semuenzaniso, zvakakosha kuti iwe unotengesa uye udye chimwe chinhu mushure mokunge wapfuura mutambo wokupedzisira. Iwe unodawo kufamba-famba kwemaminitsi gumi kuti uunze mwoyo wako pasi zvakachengeteka uye kudzivisa njodzi yekuisa ropa mumakumbo ako. Edza kurwisa chido chekukurumidza kupfugama pasi - makumbo ako achakanganiswa pakarepo kana iwe uchidaro. Tevera idzi mazano ekudzosa mamwe mazano ekubatsira nekutarisana kwako kunopora.